One-Arm Dumbbell Off-Bench Row. Keep a slight bend in your knees while keeping your feet at about shoulder width apart. Place your left hand on the other end of the bench. Low-angle view portrait of a beautiful fit woman smiling while exercising one arm dumbbell row for back muscles in a modern fitness club. Muscles Targeted: Two arm dumbbell rows mainly target your rhomboids in the middle back and the latissimus dorsi (lats) along the sides of your back along with your trapezius muscles of the upper back. Which principle states the body will specifically adapt to the type of demand placed on it? Although dumbbell rows require the use of your arm, it’s your back that mainly benefits from the workout. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. You can call this exercise as wide row, which works the upper back and rear shoulder, while the neutral grip row works the lat. From there, you use two dumbbells to perform a Row. Now, place your left leg on an end of the bench. As such, you lie down on the bench so that you "miss" and your right cheek is on the bench and the left one is off. The incline bench two arm dumbbell row is a variation of the bent over dumbbell row used to strengthen and build the muscles of the back. Stand beside a bench and place your knee and supporting arm on the bench. Row … How To Do The One-Arm Dumbbell Row You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and … Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Additionally, two arm dumbbell rows work on stimulating almost all of your upper body, including your back, neck, shoulders, and arms. Just change two things: 1) Change from neutral grip to pronated grip; 2) When you pull the dumbbell up, the bar should line up with the upper ab/lower chest (the upper arm is about 45 degree angle with the torso). Exercise Instructions: Grab a dumbbell securely in each hand. Dumbbell Row On Incline Bench. Would you think the same thing if it was some monster strongman doing them? Things To Avoid: When doing two arm dumbbell rows you want to avoid bending, rounding or hunching your back. Likewise, the left side of your upper body is hanging off the side of the bench and the right side is on the bench. Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control. It is up to the person to determine how much weight he or she can handle. But you have to do those rows right too, and that's where the incline bench row comes in. If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. It’s an…, Name: Eleanora Age: 55 Family Status: Married Occupation: Personal Trainer and Owner of Reeves Fitness…, Deloris Piper is now competing in figure contests at the age of 40!